The Beast's Training Journal!

[WalkingBeast]

Arms



Super light, mid volume


Insane fucking pump tonight. Focused purely on contractions and holds, slow reps. Alot of it was isometric contractions, meaning I applied maximum force despite the weight being used. So that increases the intensity.


My blood pressure was elevated earlier. They checked it when I got blood work. So that may explain the super tight pump. Also the dizziness and tightness in my skull during the high rep shit. So that was a limitation.

I think Ill stick with this style for a while. I have to change something with arms because my body adapts very quickly. I need to really beat a muscle into submission continuously for it to respond at all. That is how I got my back to continue growing by training "lighter" with long holds and dropsets. Since I ran into a limit with going heavier and heavier, due to tendon limitations, the reps have gotten extremely high. Muscle endurance type of shit. It will take longer before I reach limitations with that. Once I do I will have to come up with other ways to torture the muscle to get a response. Doing the same shit for too long doesnt work for me.

The holds really blew up my back and they may do the same for arms. Worth a try at this point. Arms havent hit a new measurement since 2012.

Ill see how elbows hold out with the lockouts and holds for triceps on the cables. Ill stick mostly with the 210 lb stack only I think, so that should keep elbow damage reduced.

Hit some PRs with a new movement I started doing. May have made the shit up, but it really isolates my triceps. No chest contraction at all. Maybe some front delt.

Shown in the video. Palms facing with the dumbbells and elbows tucked to the sides. I make sure I only feel it in my tricep. Maybe Ill work up to the 125s since that is max, but even so it will be high rep since Im limited. Ill use dropsets to increase the intensity with that. I gain strength extremely fast so the 100s could easily turn into 50 rep sets in the near future. Right now its new.

There will be weekly PRs for a while on the movement because I never did it before. Its just by default.



230 lbs after 3 protein bars and about half gallon of milk earlier



Curved Bar Pressdowns (Smaller cable apparatus this time)

KILOGRAMS for pressdowns

no rest til line (Long holds and holds on each rep)

37x100
67x20
95x10
-----

No rest til line

V bar pressdowns

67x20
95x5
95x5 curved bar pressdown
67x10 curved bar
65x10-20 curved bar
------


V bar pressdowns

no rest til line

95x10
82x10
67x10
95x5 curved bar
87x5 same
65x10 same
-------

No rest til line

V bar pressdowns

95x10
82x10
67x10
95x5 curved bar
82x10 same
65x10
---------

All holds and long holds for ALL pressdowns

One Arm Pressdowns (cable apparatus)

No rest til line (except when alternating sides)

27x?? (alternated arms, this went on for probably over 20 reps)
22x?? (same thing.)
-----

Flat Dumbbell Tricep Only Press (Palms facing , elbows tucked. All tricep)

No rest til line

50x50
70x10
-----

No rest til line (see video) (PR by default. New movement)

80x30
55x30
------- (More of a dizziness issue, blood pressure, then muscle failure today)

no rest til line (see video) (PR by default)

100x17
55x20
------

Seated Dumbbell Curl (Bench at a completely upright 90 degree angle, Long bench this time)

Long holds at the top, Slow reps. Super light but insane pump with these

25x40 (Long holds. brief rest pauses only)
35x20 (same style)

Seated Cambered Bar Curl (Bar rests on legs, curl and hold at the top of each rep)

70x40 (long holds. Brief rest pauses)
70x25 (same. Lack of oxygen in brain by this time. Limited reps)

Double Bicep Style Cable Flies

KILOGRAMS

weight is per side

35x15 (long holds)
50x10 (same)
25x15 (same)

Very light on these because they fuck with my shoulder joints.


Seated Dumbbell Hammer Curls (another movement I dont usually do. All new shit today)

50x30 (rest pause style)
60x20 (same)

Standing DUmbbell Hammer Curls

Long holds at the top

no rest til line

50x10
60x5
-----

KILL THAT SHIT

Videos below

 

[WalkingBeast]

 

[WalkingBeast]

 

[WalkingBeast]

Yesterdays intake


big100 metrx protein bar for first meal, (31)(pumpkin seeds)(55)(18 oz skim milk)(82

)big100 metrx protein bar for second meal,(113)(18 oz
skim milk)(140)

Big 100 met rx protein bar for third meal, (171)(18 oz skim milk)(198) (2 ice cream bars, dried coconut,some seeds)

2 burritos for fourth meal, (228)(18 oz skim milk)


255 grams protein



A little short on my 300 protein target. Calories were over 4000 though, so I felt this was more than sufficient for my leaning/growth phase. More calories than I should probably be taking in for that goal. I had some filler type of food as well.

KILL THAT SHIT

 

[WalkingBeast]

Yesterdays intake


(2 ice cream bars)(5) Big100 metrx protein bar for first meal,(36)

Big100 metrx protein bar for second meal,(67)(18 oz skim milk)(94)(dried

coconut)(95)(18 oz skim milk)(122)(pumpkin seeds,2 ice cream bars)(150)(18 oz skim milk)(177)

Large amount of chicken shishkabobs with
veggies, fruit, mushrooms, yogurt sauce for third meal,(237,very rough estimate, just ate til capacity)



237 protein, estimate


Some filler foods again. I didnt count how much I ate in the final meal, so it may be higher or lower. Just ate until my gut was full.

KILL THAT SHIT

 

[WalkingBeast]

About to hit some back I think. Probably be better to hit that now then at the end of week. Give my delts some healing time before my pressing day.


Maybe Ill aim for 30 chin ups today to start off with. I may face the other way to avoid my legs slammign into the supports again. Pain in the fucking ass.

That will probably be IT as far as record attempts. Ive done 40 plus chins at around 200 lbs , but with a wide grip. I cant use that grip anymore. 30 is a PR for being in the low 230s. So its relative to bodyweight with chins. Hit 27 last week.


I may not go as heavy today to give my shoulders a break. Left shoulder been achy. Though I will probably do the usual with the stack and maybe slightly heavier. Though not all my sets will be that heavy. Mostly contraction and holds, but I need some fucking weight to grow.

Maybe t-bars today on the chest supported version. This version feels too short for me, but I can probably get something out of it. Need to really focus on mid back to add back mass at this stage. My width is already pretty developed.

Most likely will hit trap focused laterals, maybe regular laterals and lateral machine. Rear delts too. Maybe some overhead pressing as I was doing it twice a week with good results before, but Ill see how shit feels.

KILL THAT SHIT

 

[WalkingBeast]

Back



Light, low volume, leaning/growth phase



Gave my shoulders a break today. Hit 30 chin ups which was a record at this bodyweight.

With the 500 lb rows I was paranoid about popping my chest again. Trying to rehab that area still. Luckily there was no issue. Still , my left shoulder has had some inflammation and didnt want to push too heavy.

I avoided lateral work and overhead pressing. I hit both of those earlier in the week but sometimes I hit shoulder presses twice. Didnt feel right on shoulder joints and chest today, so Ill save the pressing for next week.

I was getting extremely winded again today. So I didnt do alot of dropsets. The dropsets I did I didnt push hard with the reps. May be related to the blood pressure or pulse rate increase lately. I relied mainly on the few straight sets I did. I didnt push volume too hard, again to rest my shoulder joints.

227 lbs after protein bar

Chin Ups (Palms facing close grip)


165 lbs of assistance x 20 (warm)
125 lbs of assistance x 15 (same)
30 at bodyweight (PR for this bodyweight, see video)
11 at bodyweight

Getting winded extremely easily was my main issue again today. This affected everything.

Low Cable Row


(Close grip, palms facing handle) (Ill have to check the stack again. I may have been under listing the weight of the full stack and with plates added on. If so it would mean I was lifting 15 lbs more, not less. Minor detail)


165x15 (long holds. Didnt push reps since lung capacity was limited today)
240x10 (long holds)
285x18 (regular reps, see video)
310x10 (same. See video)


Iso Low Row Hammer Strength

270x15 warm
450x10 warm

no rest til line (see video)

500x10 (Alternating sides with this set)
450x5
360x10
270x10

Got winded quickly today.

---------

Dual Dumbbell Rows on Incline Bench (bench used as chest support)

125'sx10
125x10

Nautilus Overhead Press (plate loaded)

270x30 (warm up)

shoulders and chest still beat up. Will wait til next week to press.

Tried the tbar row, but its fucked up at this gym. Too short.


KILL THAT SHIT

videos below

 

[WalkingBeast]

 

[WalkingBeast]

 

[WalkingBeast]